WEEK of WOD's 9.28.20 - 10.3.20

MONDAY, SEPTEMBER 28th

HAPPY BIRTHDAY JOSH MATTICE AND JOE WALKER

A. Take 15 minutes to establish a 1RM Front Squat

(5-4-3-2-1 warmup sets, starting around 50% and climbing)

B. 30:00 - 50:00

For Time:

500/400m Row (OR 1000/800m bike erg OR 30/24 Calorie Assault Bike)

100 double unders

200ft Farmer Carry (100s/70s)

100 double unders

500/400m Row (OR 1000/800m bike erg 30/24 Calorie Assault Bike)

Target time: 9-11 minutes

Time cap: 15 mintues

Fast! This workout is designed to see who is willing to go the distance. Push harder then you think and don't let off the gas pedal.

The farmer carry should be heavy but we want to see athletes able to move the weight 100ft at a time. Don't run! but a fast walk

Scaling option

For Time:

300/250m Row (OR 600/500m bike erg OR 20/15 Calorie Assault Bike)

100 single unders

200ft Farmer Carry (70s/50s)

100 single unders

300/250m Row (OR 600/500m bike erg OR 20/15 Calorie Assault Bike)

C.For Time:

50 V-ups

TUESDAY, SEPTEMBER 29th

A. 15:00 - 50:00

21-15-9

Power Clean and Jerks (95/65)

box jump over (24/20)

-Rest 1:1 between sets-

12-9-6

Power Clean and Jerks (165/115)

Burpee box jump overs (24/20)

Target time: 4-6 minutes

Time cap: 10 minutes

Two separate workouts with rest in-between. First workout consists of fast barbell cycling and fast gymnastics cycling. Second workout is maintaining a steady pace and chipping away at the reps.

Scaling option

21-15-9

Power Clean and Jerks (75/55)

Step up and over (20/15)

-Rest 1:1 between sets-

12-9-6

Power Clean and Jerks (115/80)

Burpee over bar

B. 3 sets

10 Landmine twist (each side)

10 Landmine row (each side)

20 deadbug

WEDNESDAY, SEPTEMBER 30th

Happy Birthday Jill Brewer

Take 15 minutes to establish a 1RM Bench Press

(5-4-3-2-1 warm up sets, starting around 50% and building)

B. For Time

4 rounds

400m run

40 Air Squats

Scaling option

4 rounds

300m run

30 Air Squats

C. 3 sets

30-60 Second Active hang

10-15 Deficit Push ups (45/25 plates for deficit)

10 Bulgarian Split squats (each side)

THURSDAY, OCTOBER 1st

A. 15:00 - 50:00

Every 5:00 (5 sets)

20 Back Rack Lunges (75/55)

20 Hang Power Snatches (75/55)

20 Toes to Bar

Target time each set: 3 - 4 minutes

Time cap each set: 4 minutes

Back Rack Lunges: Weight should be selected to allow athletes to complete reps unbroken.

Scaling option

Every 5:00 (5 sets)

20 Back Rack Lunges (55/45)

20 Hang Power Snatches (55/45)

20 Kipping Knee Raises

B. 3 sets

10 DB Alt. Bench (each side)

10 Bent-over Double DB Row

10 Elevated Heel Goblet Squats (heels on plate)

FRIDAY, OCTOBER 2nd

Happy Birthday Wade Evans and Trinity Scharett

Take 15 minutes to establish a 1RM Deadlift

(5-4-3-2-1 warm-ups sets, working from 50% and building)

"JACKIE"

For Time:

1000m Row

50 Thrusters (45/35lbs)

30 Pull-ups

Scaling option

750m Row

30 Thrusters (45/35)

30 Jumping Pull Ups

Target time: 6-8 minutes

Time cap: 12 minutes

C. 3 sets

8-12 Glute Ham Raises (OR 20 Superman)

50yd Sled Push/or Plate Push (Heavy)

30 sec Handstand Hold (practice on wall - attempt to pull feet from wall and do freestanding)

SATURDAY, OCTOBER 3rd

15:00 - 50:00

For time

21-15-9

Back Squat (185/125)

42-30-18

GHD Sit Up (OR Stick abmat Sit Ups)

-Rest 5:00-

15-10-5

Power Clean (155/105)

Muscle Up

-Rest 5:00-

24-18-12

Lateral Burpee Over Bar

4-3-2

Rope Climb

Target Time set 1: 7-9 minutes

Target Time set 2: 8-10 minutes

Target Time set 3: 6-8 minutes

Time Cap set 1: 12 minutes

Time Cap set 2: 14 minutes

Time Cap set 3: 10 minutes